Kale, a Super Food
by Jody Perrecone
Two weeks ago I attended a five day conference in Pennsylvania. All of our meals were provided at the conference. We had soup with each meal. I noticed the soup always had chopped kale, in it and was always delicious. Green, leafy kale is a great source of vitamins A, C, and K, fiber, several minerals, is super healthy, and tastes great too.
When I got home, I decided to add kale to the lentil soup I often make. The kale added a whole new element to the soup, and it was unbelievably good. Try it, and I’m sure you will enjoy it too. This recipe makes a big batch – perfect for freezing some of it for a later time. The recipe has been modified and is from the “Clean Food” cookbook by Terry Walters.
Lentil Soup
1 thumb-size piece kombu (optional)
2 tablespoons olive oil
1 large onion, chopped
3 cloves garlic, minced
3 stalks celery, diced
3 carrots, diced
2 cups chopped tomatoes
¼ cup dry red wine or apple juice
4 cups dried lentils
10 cups water or vegetable broth
1 tablespoon brown rice vinegar
2 tablespoons maple syrup
1 tablespoon molasses
1 tablespoon low sodium tamari or soy sauce
1 bunch of kale, chopped
Salt and pepper to taste
Place kombu in bowl with enough water to cover and soak 10 minutes or until soft. Drain, mince, and set aside. In a large soup pot over medium heat, sauté onion and garlic in olive oil until soft (about 3 minutes). Add celery carrots, tomatoes, and red wine or apple juice. Rinse lentils and add to pot along with water or stock. Add vinegar, syrup, molasses, tamari or soy sauce, kombu (optional), and salt andpeper to taste. Stir, bring to boil, then reduce heat. Cover and simmer for about 1 hour and 45 minutes. Add chopped kale and simmer, covered, another 15 minutes. Adjust seasonings and serve. Serves 8.
